Comparing Nutrients in 14 ounces Snacks, tortilla chips, ranch-flavor VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	68.6% 1988kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	308% 52.4g	18.4% 3.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	248% 323g	130g per day for Men 19-50 years
Sugars	16.6% 12g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.86% 1.35g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 4.25g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	51% 28.5g	78.7% 44g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	64.5% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	53% 532mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	68.5% 5.48mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	459% 10.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	143% 1000mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	137% 2060mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, tortilla chips, ranch-flavor versus 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, ranch-flavor vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 9.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, tortilla chips, ranch-flavor vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 4.8 times more Calcium, 2.9 times more Magnesium, 2 times more Phosphorus, 2.6 times more Sodium and 2.3 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.8 times more Copper, 1.9 times more Iron, 7.3 times more Manganese and 1.7 times more Potassium than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 1.4 times more Energy, 9.5 times more Fat, 6.3 times more Saturated Fat, 5.9 times more Omega 3 and 16.7 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Snacks, tortilla chips, ranch-flavor.